This tried-and-tested basic recipe for protein overnight oats makes an excellent base for any flavor of overnight oats! With both plant-based and dairy protein sources, it's easy to make this vegan or non, so all can enjoy. Protein powder can be an optional boost, but these oats are high in protein without it.
I first started making overnight oats in college, and I remember my mind was blown that cold oats could taste so good and be so convenient and budget-friendly!
I made it my mission to perfect the overnight oats ratio so I could wake up to soft, pillowy oats and save tons of time on school, and eventually work, mornings.
To this day, I rely on these oats to keep me full, and honestly, even to replenish after long tennis matches (especially when playing outdoors in summer). Gotta get those carbs and protein!
Overnight oats recipes aren't always high in protein, but depending on the ingredients you choose, it's possible to pack quite a bit in. In this post, I'll walk through everything you need to make your own delicious protein overnight oats, whether plant-based or with dairy. Let's do it!
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Key Ingredients
- Whole rolled oats - Whole rolled oats will work best in this recipe, given that steel cut oats and quick oats will absorb different amounts of liquid.
- Chia seeds
- Milk - Either dairy or non-dairy, whatever works for you! If you're going for a vegan protein overnight oats recipe, choose something non-dairy (brand recommendations listed below).
- Yogurt - This can be either dairy or non-dairy. Siggi's is my absolutely favorite!
- Add-ins - Any fresh or frozen fruits, nuts, seeds, nut butter, chocolate chips, granola, that you'd like add for flavor and nutrients.
Please see recipe card for full list of ingredients and instructions.
Substitutions
- Milk - Use plant-based milk to keep these oats vegan! See my recommendations below for some of my favorite high protein options, or use your favorite.
- Yogurt - Use equal amounts of dairy-free or dairy yogurt to suit your dietary needs and preferences.
- Sweetener - I typically go for an unrefined liquid sweetener in my overnight oats recipes, so maple syrup, agave, or honey would all work. Note that using honey means the oats will no longer be vegan.
- Optional protein boosters - Add in a scoop of protein powder, 1-2 tablespoons of nut or seed butter, or other nuts and seeds (such as hemp seeds), to increase the protein content even more. You could also swap plant-based protein powder in for yogurt as a vegan option!
Step-by-Step Instructions
Step 1: Combine rolled oats, chia seeds, and salt in a bowl, and mix together. If using protein powder, I recommend stirring it in at this step.
Step 2: Add in milk, yogurt, maple syrup, and vanilla extract. Stir everything together to combine.
Step 3: Cover the oats and store in the fridge overnight or at least 4 hours (the longer the better). You could also divide into jars if you'd like.
Step 4: The next morning, uncover the oats and give them a stir. The overnight oats will have absorbed all the flavorful liquid and become pillowy soft. Divide into servings and enjoy with toppings!
Notes on Toppings & Add-ins
Some fruits are best when added right before serving. For cherries and berries, I'll typically add in some with the oats, and then top with more the next day.
On the other hand, fruits like apples and bananas are best when added upon serving because they brown in the fridge overnight.
Cooked and chilled fruit mixtures (such as jam, compote, or pie filling) work well either way, whether layered in jars with the oats overnight, or swirled in the next day.
Brand Recommendations
Below are some of my favorite, most-used brands of milk and yogurt for making delicious and healthy protein overnight oats!
Milks
- Fairlife 2% or whole milk - I love this brand because they use a special filtering technology to filter their milk, increasing the high quality protein to 13 grams per serving. Also, it's lactose free, which helps sensitive bellies.
- Elmhurst Milks - These plant-based milks have a bit less protein, but I love them because they're made without any added gums or fillers. My favorite is the cashew milk!
- Ripple pea milk - This milk has a luscious and creamy texture with 8 grams of plant-based protein per serving.
Yogurt
- Siggi's yogurt ("skyr", or Icelandic yogurt) is my absolute favorite! My go-to Siggi's whole milk yogurt for its thick, creamy texture and flavor, plus their vanilla flavor (sweet, but not overly so). Also, they have a delicious plant-based yogurt with 11 grams of protein per serving.
- Fage and Chobani are two more brands I buy frequently. Their 2% or whole milk plain Greek yogurts both have a thick, creamy texture and rich flavor.
Variations
This protein overnight oats recipe acts as a canvas for any flavor variations, so have fun with it! I have several flavors on the Roots and Radishes site already, but below are more ideas from myself and readers.
- Blueberry cinnamon - Stir ¼ teaspoon of cinnamon in to the overnight oats, and add ½ cup blueberries upon serving.
- Apple walnut - Add ½ cup chopped apple and 2 tablespoons of walnuts upon serving for a delicious crunchy contrast to the soft, pillowy oats.
- Raspberry lemon - Flavor the overnight oats with ½ tablespoon of freshly squeezed lemon juice + ½ teaspoon lemon zest. When serving, add ½ cup raspberries. This is very similar to my blueberry lemon zest overnight oats!
- Cherry lime - Cherry lime overnight oats are an unexpected flavor combo but have become summer favorite of mine. Highly recommend!
- Pumpkin pie - Try our pumpkin pie overnight oats and top with whipped cream or whipped coconut cream!
- Banana cinnamon walnut - Add ¼ teaspoon of cinnamon to the overnight oats, then add half-slices of banana and 2 tablespoons walnut pieces upon serving.
- Tropical - If you're looking for some sunshine in a jar, try my kiwi coconut overnight oats or my mango overnight oats!
Best Overnight Oats Ratio
I've made A LOT of overnight oats over the past decade, and I always use the same recipe formula to get the ratio exactly right. Generally speaking, all of my overnight oats recipes contain about 1:1 liquid to oats ratio, by volume. In other words, I use 1 cup of milk + 1 cup of whole rolled oats.
After that, the other ingredients can be tweaked as needed. My favorite combination for creamy and thick overnight oats is exactly what you see in the recipe card below, and is what I've been making for years!
Overnight Oats FAQs
Yes! This recipe doesn't require protein powder, but you can certainly add a scoop. I typically recommend plain or vanilla protein powder as those play nice with many flavors, but use what you love most!
You do not need chia seeds, but they do help create a nice, thick texture and add nutrients like protein, fiber, and omega-3 fatty acids.
Store protein overnight oats in the fridge for up to five days in jars with lids, or in airtight containers. If you're using fruit or toppings, I typically recommend storing those separately and then adding it to the overnight oats right before serving to avoid anything becoming too mushy or soggy. One exception would be if you blend up some berries and either stir them in with the oats or layer them.
Related Recipes
Check out some of our other overnight oats recipes for flavor ideas!
Did you try these high protein overnight oats? Don't forget to leave a star rating 🌟 and comment below, and tag me on Instagram and Pinterest so I can see what you made!
Print📖 Recipe
Protein Overnight Oats
- Total Time: 10 minutes hands-on prep, 4 hours chill time
- Yield: 2 servings 1x
Description
A true-and-true base formula for protein overnight oats for either plant-based or dairy versions! These oats pack an extra protein punch for extra nourishing, time-saving, and budget-friendly breakfasts.
Ingredients
- 1 cup rolled oats
- 1 tablespoon chia seeds
- â…› teaspoon (or small pinch) salt
- 1 cup milk (dairy free for vegan)
- ½ cup yogurt (dairy free for vegan)
- 1 tablespoon maple syrup
- ½ teaspoon vanilla extract
Instructions
- Combine dry ingredients. In a medium bowl, combine the oats, chia seeds, and salt, and mix together.
- Add wet ingredients. Add milk, yogurt, vanilla, and maple syrup. Stir until everything is combined.
- Chill. Cover the oats and let them chill in the fridge overnight (or for at least four hours to ensure thick and soft oats).
- Remove from fridge, top, and eat. The next morning, take the overnight oats out of the fridge and divide into two servings (save one for later if it's just you eating them!). Top with desired toppings!
Notes
- Recipe Time: The recipe time reflects hands-on time, but overnight oats are best when chilled for at least four hours, and most convenient when left to chill overnight (8+ hours).
- Protein boosters. If you want to add a scoop of protein powder, feel free to add it to the recipe as is - just stir it in either in step 1 or 2. Other ideas to boost protein include nuts, seeds, and nut butters, which you can all include as toppings or stir in, if desired.
- Prep Time: 10 minutes
- Chill Time: 4 hours
- Category: Breakfast
- Method: Chill
- Cuisine: American
Nutrition
- Serving Size: ½ recipe
- Calories: 343
- Sugar: 6.7 g
- Sodium: 300.2 mg
- Fat: 5.3 g
- Saturated Fat: 0.9 g
- Carbohydrates: 43.8 g
- Fiber: 8 g
- Protein: 21.3 g
- Cholesterol: 0 mg
Sarah says
These protein packed overnight oats were not only super tasty, but a very efficient way to make a delicious snack or breakfast ahead of time, when I need meal options that don’t take a ton of time. I love them!
Tera says
Yay!! So glad you loved them, girl 🙂